Chapter 14: Meal Planning: What to Eat And to Avoid

June 25, 20183 min read

You can get started more easily if you know a list of foods that you can and can’t eat on your keto diet. As a matter of fact, if you have a list of pro-keto diet meals and recipes, it will be easier for you to keep going. In fact, it will make your “keto journey” a lot more enjoyable.

Often, dieters find it hard to determine the amount of food they can eat. You need to consider your body type and weight loss goals to decide on how much you can eat. In the beginning, you may want to prepare a list of foods that can help you with your diet. You can work on the amount later on.

Foods That You Can Have

We have divided the keto foods into different categories so you can put together a shopping list for each week. Before you pick an item and drop it into your shopping cart, make sure you read the label to make sure the product is keto friendly.

Meats

Although the keto diet won’t put any restrictions on the type of meat you can eat, make sure you stay away from processed meats, such as lunch meat and sausage. The reason is that they contain a lot of unhealthy fat, added flavors, sugars, carbohydrates, and seasonings. If you can, go for uncured items, such as fish and grass-fed beef.

Some types of meat contain a lot of protein. Therefore, it’s better that you always choose fattier cuts to maintain your macros balance and keep yourself in the ketosis state.

Bacon

Buffalo

Chicken Breasts

Chicken Thighs

Chuck Roast

Duck

Elk

Ground Beef 80/20

Ground Lamb

Ground Pork

Ham Steaks

Lamb Chops

Pork Loin

Pork Ribs

Pork Steaks

Ribeye Steak

Salmon

Shrimp

Trout

Tuna

Venison

Whole Chickens

Veggies and Fruits

It may be news to you that some veggies and fruits are full of carbohydrates. You can add a few healthy vegetables and fruits to your diet, though. Given below is a list of some healthy options that can give you plenty of healthy fiber and lots of vitamins.

Avocados

Bell Pepper

Blackberries

Blueberries

Broccoli

Cabbage

Cauliflower

Cucumbers

Garlic

Lettuce

Onions

Raspberries

Spaghetti Squash

Sprouts

Strawberries

Summer Squash

Zucchini

Dairy

Although milk is not a good item on your ketogenic diet, we can at least allow you to have full-fat dairy and cheese. These two products are allowed on a keto diet.

Butter

Cream Cheese

Eggs

Greek Yogurt

Hard Cheeses

Heavy Cream

Sour Cream

Fat

Although the keto diet encourages you to have high-fat foods, you just can’t consume all types of fats. Listed below are a few healthy options that can provide you with a good deal of fat and calories.

Avocado Oil

Brazil Nuts

Butter

Coconut Oil

Egg Yolk

Fatty Fish

Grapeseed Oil

Grass-fed Animal Fat

Macadamia Nuts

MCT Oil

Olive Oil

Pecans

Sesame Oil

Snacks and Pantry Items

Of course, you can enjoy some snacks as well. Although we don’t recommend that you snack while on the keto diet, a little bit of snacking won’t hurt at all. The list of items on the following list can make great snacks.

Almond Butter

Beef Jerky

Chicken Stock

Cider Vinegars

Nut Flours (for baking)

Nuts and Seeds

Olives

Peanut Butter

Pickle Juice

Pork Rinds

Sugar-Free Pickles

Sunflower Butter

Sauces and Condiments

Sauces and condiments can make your meals taste great. The good news is that most of your delicious toppers and condiments are allowed on the keto diet. Check out a few items on the list below.

Mustard

Salsa/Hot Sauce

Sugar-Free Salad Dressings

Full-Fat Ranch

Sugar-free Added Sauces, such as BBQ sauce and tomato sauce

Alcohol

You may be wondering if alcohol is allowed on a keto diet. Can you have it? Yes, you can have it. However, make sure you keep your carbs consumption in check and opt for only clear liquors. For instance, if the liquor you want to have tastes sweat, remove it from your diet and check out the better options given below.

Brandy

Cognac

Gin

Rum

Scotch

Tequila

Vodka

Whiskey

You can also opt for a few light bears and wins; however, they have to have lower than 5 carbohydrates per serving. For instance, you can choose any of the items listed below.

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The statements made on this website have not been evaluated by the FDA (U.S. Food & Drug Administration). Our products are not intended to diagnose, treat, cure, or prevent and disease. Always consult with a qualified healthcare professional prior to beginning any diet, exercise, or personal one on one coaching program or taking any dietary supplement or medications. Any claims associated with burning fat and achieving ketosis are assuming that you are on a proper diet and excercise program and that you have consulted your doctor to find out if the keto diet is right for you. The content on our website is for informational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.